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Shoulders, T-Spine & Hips: 11-14

Equipment needed: 1. Padded Mat (optional). Today’s routine is very well balanced! We are working on the flexibility, mobility, and stability of your shoulders, t-spine aka your upper back, and hips.

We are starting off with an end-range stretch isometric technique to stretch out and activate the back of your shoulders, specifically your posterior rotator cuff muscles. Remember to stretch out your shoulder as far as you can without pain, and then start to activate your muscles. Next we are working on an upper back activation movement. The main issue we see with people’s upper back is the fact that they lose “touch” with it, and have difficulty activating it. This movement is great to get you back in touch with your upper back and reverse that roundness from all of the sitting you are most likely doing. We are finishing up with a hip, shoulder, and core activation movement. This one is great for getting your gluts, core stabilizing muscles, lower traps and posterior shoulder muscles firing.

Have fun out there with your new found mobility! Social media thought of the day: Why do you work on your flexibility and mobility? We’d love to hear from you! Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Feet & Hips: 11-13

Equipment needed: 1. Mobility ball or lacrosse 2. Something to put your big toe up against such as the corner of a wall, piece of furniture, or box. 3. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your feet and hips.

We have a saying at Movement Vault, “Don’t skip feet day.” Your foot mobility is as important, if not more important than any other area of your body. We are starting off with a muscle/fascia release technique for your plantar fascia and the muscles on the bottom of your foot. Next, we are working on your big toe end-range stretch isometrics. The key is to stretch out your big toe as much as possible before contracting your muscles. Finally, we are finishing up with an end-range stretch technique for your inner thigh muscles aka your adductor muscles.

You body loves! Take a second to think about how much better you feel after today’s routine and how much better you feel since starting your Movement Vault practice. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Thoracic Spine: 11-12

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). A shortie, but a goodie today! Today is all about your your upper back. We are working on the flexibility, mobility, and stability of your t-spine aka your upper back. Today is a great routine for all of you desk workers.

We are starting out with a joint mobilization and activation technique to improve your upper back rotation. The goal with this movement is to keep both sides of your spine and ribs on the foam roller as you activate the muscles around your midsection, trying to rotate in one direction and then the other. Next we are working on an upper back rotation movement. Your goal is to try to rotate as much as possible. You will want to continue to activate your core muscles and the muscles around your back trying to rotate further and fruther.

You are amazing! Give yourself a huge high five for giving your body exactly what it needs today. I’m giving you a huge high five as well!

Thanks for helping us spread the word 😄Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. We’ll comment with feedback and send you a 🤙and some ❤️. Get it guys!

Hips & Low Back: 11-11

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today is all about the almighty hip flexors! We are working on the flexibility, mobility, and stability of your hips.

We are starting off with a muscle/fascia release for you hip flexors including your tensor fascia latae aka TFL and rectus femoris. Next we are working on an end-range stretch isometric technique for your hip flexors and hamstrings. This is a three part movement. Once in a 1/2 kneeling position, lunge forward until you feel a good stretch in the front of your hip on your back leg. Then contract the front of your hip as is you were trying to flex your hip and drag it on the mat. Hold this contraction. Next relax and then squeeze your glute aka butt muscle on your back leg. Hold this. Relax and then try to bring your back heel to your butt and hold. We are finishing up with a side bend stretch and activation movement. Stretch one side of your body while the other side of your body is contracted and squeezing.

I know you are feeling amazing at this point. Keep it up! We love to hear from you.

Let us know how your hips feel after today’s routine. Post a pic or video of you doing today’s routine or something we are helping you perform better on to facebook or your Instagram story or feed and tag us in it @movementvault. We will be sure to comment on it and send some ❤️. Get it guys!

Flow: 11-10

When you give your body the maintenance that it needs, it rewards you by feeling amazing! Flow day to the rescue🌊

Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every part of your body today. We have two flow days per week as part of the Movement Vault program. We love to hear from you guys and the social media love! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Wrists, Shoulders & T-Spine: 11-09

Equipment needed: 1. Padded Mat. It’s a great day to move well! Today we are working on the flexibility, mobility, and stability of your wrists, t-spine aka your upper back, and shoulders.

We are starting off with a self active muscle/fascia release for your wrist, specifically your wrist flexor muscles. All you need is your hands for this one. We are then moving on to two different wrist stretch and activation movements. Next we have a t-spine activation movement. Focus on slowly lifting your chest off of the ground one millimeter at a time and then slowly lowering it back down. Finally we are finishing up with a shoulder activation movement that will get all of the muscles in the back of your shoulders firing. Try to keep your arms as high as possible for each position.

Do you have any suggestions? Hit us up on facebook or instagram. We also love the social media love. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll comment and some ❤️. Get it guys!

Hips & Shoulders & Ankles: 11-08

Huge thanks to everyone of you that is helping us spread the word! We have been receiving a lot of emails, messages, and posts lately from you guys talking about how Movement Vault is helping you feel, move, and live better! We really appreciate it! �

Equipment needed: 1. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the hips, shoulders, and ankles. Today’s routine is all about activation at your end-ranges of motion aka while being stretched out. We are starting off with a hip abductor and adductor stretch/ activation. Your abductors are the muscles on the outside of your hip such as your gluteus maximus and medius. You adductor are the muscles on the inside of your hip. We are then moving on to a core, shoulder, and back rotational activation movement. Really focus on lifting your chest and shoulder as high as possible. Finally we are finishing up with an ankle end-range stretch isometric technique. This one is all about activating all of the muscles on the front of your ankle.

Let us know how you feel after today’s routine. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Flow: 11-07

Standing Flow day 🔥It is important to move your body in every range of motion and every position. That is why it is good to get up off of the mat from time to time and perform a standing flow.

Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body today. We have two flow days per week as part of the Movement Vault program. We love to hear from you guys and the social media love! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Shoulders & Hips: 11-06

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). We’ve got some great rotator cuff action for you today! Today we are working on the flexibility, mobility, and stability of your shoulders and hips.

We are starting off with a muscle/fascia release for your posterior rotator cuff muscles, specifically your teres minor and infraspinatus muscles. These muscles are found underneath the spiny part of your shoulder blade. Next we are working on a stretch and activation movement for these same muscle, in addition to your lateral shoulder muscles aka your lateral deltoid. Focus on maintaining your muscle contraction as you slowly bring your chest down to the ground. We are finishing up with an activation movement for your hip adductor and abductor muscles. The key is to bring your leg out to the side as far as possible and then back to the middle, crossing over your other leg. Ensure that you are keeping your core engaged the entire time. You want to minimize any low back rotation and low back movement.

I see a LOT of rotator cuff injuries in my physical therapy clinic. Most of these injuries could have been avoided by doing exactly what you are doing here at Movement Vault. Your body loves you for the preventative care.

Do you have any questions about this routine or other routines? We can check out how you are performing specific movements if you post a video of the movement on facebook, or instagram and tag us in it @movementvault. We’ll comment with feedback and send you a 🤙 and some ❤️. Get it guys!

Feet & Ankles: 11-05

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Don’t skip feet day! We know you are tempted to skip today because you think that your feet aren’t as important as your hips or shoulders. I’ve got new for you, they may be more important than both. Everything starts at your feet, and more specifically your big toe. Today we are working on the flexibility, mobility, and stability of your feet and ankles.

We are starting off with a muscle/fascia release for the bottom of your feet aka your plantar fascia. Focus on keeping your big toe extended as you roll. Next we are working on end-range stretch isometrics for your big toe. Focus on stretching out your big toe as far as possible and then contract your muscles around your toe. We are finishing up with a stretch and activation movement for your foot and ankle muscles. If you cramp up, no worries, pause the video, shake it off, and then jump right back in. Cramps mean that you need to work on a specific area more. Don’t fear the cramp.

Your feet are now ready for anything you throw at them. Strong and mobile feet equal a strong and mobile base of support for the rest of your body. Keep it up, you are doing awesome! Post on to your facebook, Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Hips: 11-04

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today is all about increasing your glute activation, as well as getting them more mobile. We are working on the flexibility, mobility, and stability of your hips.

We are starting off with a muscle/fascia release for your hip external rotator muscles. This includes your gluteus maximus, piriformis, and a lot of other smaller deep hip rotator muscles. We are then spending the rest of the routine working on 90/90 stretch eccentrics, and holds. The key with this technique to make sure your belly button is pointed toward your ankle. From there, slowly lower down, feeling your glutes on your front leg engage and stretch out. From here, you will be holding as you drive your front leg into the ground.

Your body is loving you for the consistent love you are providing it in the form of your daily Movement Vault body maintenance. Remember how great your hips feel after today’s routine!

Thanks for helping us spread the word 😄Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. We’ll comment with feedback and send you a 🤙and some ❤️. Get it guys!

Flow: 11-03

A flow routine is just what your body needs today 🔥Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about area of your body today. We have two flow days per week as part of the Movement Vault program.

We love to hear from you guys and the social media love! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!